1A. Stability Ball Reverse Rollout to Pike (anti extension + hip flexion) 2 sets of 10-12 reps
1B. Single Arm DB Suitcase Carry 2 sets of 40 yds. each arm (anti lateral flexion)
*alternate sets of 1A & 1B, resting about 1 minute between sets
2A. Tall Kneeling Cable Core Press 2 sets of 6-8 reps with a 5 sec. hold in the arms extended position (anti rotation)
2B. Slideboard/Valislide/Furniture Mover L Sits 2 sets of 10-12 reps (hip flexion emphasis)
*alternate sets of 2A & 2B, resting about 1 minute between sets
3. *Super Abs Circuit
*Add 1 rep to all of the above each workout until you are performing 10 reps of each. There should be ABSOLUTELY no rest between any of the above exercises in the circuit. To make things even more difficult, add a mini band around the feet for the one shin crunches (as shown in video).